strength/heavy breathing

rtw

#45

maintain posture

cody row 12:00
x100 wall ball tosses @ 14#

4 rounds:
:40 wall sit
30 yards lunges
:40 wall sit
30 yards broad jumps

gary/matt row 10:00
3 rounds
x6: @ 30#
goblet squat
kb swing
rtw
figure 8

matt:
21 burpees
2:10 row 629
15 burpees
1:15 353
9 burpees
:60 279
11:50

3:00 rest

:60 281
9 burpees
1:15 323
15 burpees
2:10 543
17:46

gary
2x10 dead lift @ 115#
1x7 @ 165#
1x4 @ 195#
1x2 @ 225#
1x1 @ 255#
1x1 @ 295#
1x1 @ 315#
workout:
5x5 @ 225
+2 ballslams
1:30 rest between

cooldown:
5 rounds
10 ballslams
7 pushups
5 pullups

brad:
ride 40:00
658 calories
228 average

josh
10k row
39:56
(hungover?)